Exercise The Right Way - The Crunch

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the crunch.

MUSCLES TARGETED: rectus abdominis

STARTING POSITION

Assume a supine position on the floor.
Place the calves and ankles on a bench with the hips and knees flexed to roughly 90 degrees.
Fold the arms across the chest.

UPWARD MOVEMENT

Flex the neck to move the chin to the chest.
Curl the torso toward the thighs until ONLY the upper back is off the mat.

DOWNWARD MOVEMENT

Allow the torso to uncurl, then the neck to extend back to the starting position.
Repeat or finish set.